Pull ups
Pronex1234
Neutralx1234
Widex1234
OHP
40x5
45x5
Easy
GHR sit ups
10kgx5 5 5
Inc. swiss press wide gri, assume 45lb bar
135x6
155x6
165x6
135x8
fat db con curls
50x3 3 2
25x10 10
Swiss rows, 20kg bar
70x3/3/3
90x1/1/1
100x1/1/1
Side bends
100x6 6 6
2 db press
50x11
Elliptical intervals 10 minutes
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